Beans, Beans, Are Good For Your...?

Bean, beans are good for you heart… we know how the rest goes. Lately our beloved beans we grew up chanting about have been getting a lot of heat. We’re in the midst of the ultimate health and wellness era, which is incredible because we are focused on bettering our diets and lifestyles. But it also means new information makes headlines weekly, which can be downright confusing. One minute beans seem like a safe bet, and the next minute we’re told to avoid them like the plague because they contain lectins, and lectins are the devil… right?!

We’ll get there. I’m going to help you look at the pros and cons of incorporating beans into your diet through the lens of a registered dietitian. Remember, when it comes to nutrition, there’s no “one size fits all” approach, so you’ll have to decide what’s best for you!

What are beans anyway?

Originating in Latin America, the common bean is a member of the legume plant category, and more specifically categorized as a “pulse.” Some widely known pulses include lentils, chickpeas, and peas. While all pulses are legumes, not all legumes are pulses.

Well what’s so great about them?

Beans boast a magnificent nutrient profile. They are packed with micronutrients like folic acid, copper, potassium, iron, zinc, and various B vitamins, and contain phytochemicals like lignans and polyphenols. While nutrient composition varies depending on the type of bean, ½ cup of boiled beans contains an average of 8 grams of protein and usually has between 100-130 calories. Though I don’t promote counting calories, it’s noteworthy that beans are a low-calorie, nutrient dense food. While beans are good sources of protein, they are not sources of complete proteins as they are missing several amino acids. It’s best to consume them with a whole grain like brown rice, to compensate for the missing amino acids.

They are also excellent sources of complex carbohydrates and contain both soluble and insoluble fiber. For instance, just ½ cup of red kidney beans has 8 grams of fiber! We already know that dietary fiber is a good thing, and we also probably know that high fiber foods can cause uncomfortable bloating and gas. Let’s take a closer look.

Beans are particularly high in oligosaccharides, which are a type of short-chain carbohydrate, in this case from the raffinose family. These oligosaccharides make it to the colon partially undigested because we lack the alpha-galactosidase enzyme, which is required to break them down. The oligosaccharides act as prebiotics and are fermented by our gut bacteria. Remember, this is a good thing! Prebiotics are the food sources for our gut bacteria, and we want to keep our gut bacteria properly fed. Short-chain fatty acids and gases are byproducts of this fermentation, which cause the bloating many of us are familiar with.

So beans come with a price tag? We have to suffer from bloating?

Not everyone experiences gas and bloating from beans! Those of us who eat high-fiber diets at baseline are less likely to experience these gastrointestinal symptoms. But for those of us who have trouble with beans there are some tricks to help! Soaking your beans, removing the water, and cooking in fresh water can reduce gas-causing factors. Taking an over the counter alpha-galactosidase enzyme can also help. A good way to ease into beans is to build up a tolerance by consuming a small amount over a period of time, and slowly increase your portion.

I’ve heard that beans have “antinutrients” and really aren’t so great…

In nature plants need to protect themselves from predators and pathogens, so they contain components like phytic acid and lectins for defense. These substances are commonly referred to as “antinutrients” because they may interfere with the absorption of various nutrients. However, these substances also have health benefits and antioxidant activity.

Let’s look at lectins, which appear to be painted as the latest dietary demon in health news. Lectins are proteins that bind to carbohydrates. If consumed raw or in large quantities, they may cause gastrointestinal discomfort or distress. The thought is that they cling to your GI tract and increase risk of gut permeability, more commonly referred to as “leaky gut.” Another concern is that because they can impair absorption of other nutrients, we may not be benefitting from all of the nutrients in the foods we eat. The good news here is that we don't eat raw beans! The vast majority of lectins are destroyed in the cooking process, so this issue is largely avoidable. If you prefer to buy dried beans, however, it is important to be sure you cook them thoroughly.

Believe it or not, consuming lectins can be a good thing. Studies have found various health benefits, for instance, one study found that white kidney beans contributed to the cell death of in-vitro cancer cells. Other studies have found that consuming pulses may reduce blood pressure and inflammatory markers, and improve blood lipid profiles. Pulses are high in fiber, but more specifically their soluble fiber content plays an important role in reducing cholesterol levels by decreasing arterial plaque formation. The fiber actually binds to cholesterol and bile acids in your body, which prevents them from being absorbed.

What about lectin sensitivities?

Lectin sensitivity may exist for some people, just as gluten sensitivity exists for some people, just as sulfate sensitivity exists for some people, etc. See where I’m going? Just because certain people have sensitivities to specific foods doesn’t mean that those foods are bad or toxic for everyone else.

Thanks for all the info, but should I eat beans or not?

If you do not experience GI distress from eating pulses but the circulating anti-lectin buzz makes you apprehensive, then as a dietitian I encourage you to keep them in your diet as the health benefits are tremendous. If you do experience some unpleasant GI symptoms like bloating or gas, try reducing your portion sizes and slowly increasing them as you build a tolerance. It is also a good idea to consume them in the absence of other common gas-inducing culprits like broccoli, cauliflower, brussels sprouts, or other cruciferous vegetables. If you’re at the far end of the discomfort spectrum and you just can’t seem to tolerate them, then it’s probably best to avoid them. While we know they have wonderful health benefits, so do lots of other vegetables that (hopefully!) won’t give you discomfort post consumption.

Tovita Tomato Sauce: The Guideline

Whether you’ve been following the Tovita instagram for quite some time or whether you’ve recently stumbled upon my feed, it quickly becomes clear that my homemade tomato sauce is an integral part of my diet… and arguably my life in general. Seriously though, #tomatosauceoneverything. I use it to dress my chickpea pastas, I use it as a base for my veggie soups, and to be completely honest, sometimes I just eat it plain. Oh well.

For the amount I make this stuff, you’d think I have the recipe down to a T. Truth is I don’t, and I often modify it as I go. I adjust the amounts and ingredients depending on what I’m making and what I’m craving. Some days I go heavy on the garlic and other days I’m all about the basil. Some days I want a thicker sauce, other days I’m thinking to use it as a thinner base for a soup.

Basically I’m telling you that I can’t provide a hard and fast recipe (sorry!), but here are my guidelines, and feel free to adjust as you like!

Ingredients (serves 2):

• 10 oz. organic cherry tomatoes (equivalent of a standard plastic box)

• 1 bag organic San Marzano tomatoes

• Water

• 1/2 clove garlic

• 1 teaspoon extra virgin olive oil

• ~1 tablespoon dried basil

• ~1 teaspoon garlic powder

• ~1 teaspoon black pepper

• ~1/2 teaspoon turmeric

• Salt to taste

Directions:

1. Chop garlic finely and add to sauce pan with olive oil. Slice tomatoes in half. Turn flame to medium-high heat and allow garlic to cook for about 2 minutes before adding tomatoes.

2. Add about 1/2 cup of water and keep the lid on for the first 5 or so minutes. Add more water, about another 1/2 cup, but you may add more or less depending on your desired consistency. Remove lid and allow mixture cook as the steam exits the sauce pan. Remember, lid-on keeps moisture in, so if you’re looking for a thicker sauce you’ll want to keep the lid off to allow contents to reduce. Allow to cook for about another 10 minutes.

3. Add spices and mix together while pan is still on the flame. Continue to cook for about another 3 minutes.

4. REMEMBER: you have the freedom to tailor this recipe to YOU. Thicker sauce means less water and more cook time with the lid off. Chunkier sauce means shorter cook time too. Feel free swap the garlic for onions. If you love turmeric, load up on it. You see what I’m saying? Lastly, ENJOY! And put this on EVERYTHING!

Chocolatey-Raspberry-Avocado Pudding

I don’t know about you but if I could eat chocolate with every meal, I absolutely would. Well, if I could control myself and eat just one serving at a time… and not suffer the unpleasant GI symptoms of a chocolate overdose thereafter, I totally would. That’s why I’ve created the ultimate delicious, creamy (but actually cream-less), decadent breakfast… or dessert. No really, it works for either.

While I’m certainly a self-proclaimed chocoholic, I always choose my ingredients consciously and wisely when creating a recipe. After all, I’m a dietitian not a chef, so it’s important to me that each ingredient is making a healthful contribution to the final product.

This pudding is essentially an organic blend of avocado, cocoa powder, banana, raspberries, soy milk, vegan vanilla protein, and spices. It’s rich in fiber, healthy fats, and choc-full of antioxidants - especially the flavanoids from cocoa powder. I use organic soy milk because there are tons of health benefits (including antioxidant benefits - though this topic should be it’s own separate blog post) to organic soy, it adds a little protein to an otherwise low-protein dish, and it tastes downright delicious. So here’s my recipe, I hope you enjoy it as much as I do!

Ingredients (serves 2):

• 1/2 ripe avocado

• 1 and 1/2 ripe banana, preferably frozen

• 3 tablespoons organic cocoa powder (I use Navitas Oragnics)

• 1/2 cup organic raspberries

• 3/4 cup organic soy milk (I use WestSoy)

• 1 scoop vegan vanilla protein powder (I use Garden of Life)

• 1 teaspoon vanilla extract

• 3 dashes of cinnamon (or more!)

• May add toppings like unsweetened coconut flakes or cacao nibs

Directions:

1. Combine all ingredients except for the raspberries (and any other desired toppings) in a blender. Blend on high for about 30 seconds, or until ingredients appear mixed and uniform. Contents should be smooth.

2. Separate pudding into different cups for serving. If you’d like to eat a colder pudding, place in the freezer for 30-45 minutes before serving. Top with raspberries as seen above, and other desired toppings.

3. Serve and enjoy!

Was it the Chicken Or the Egg? Breaking Down that Egg Carton Lingo

If you’ve been following my instagram account for some time, you probably know that I love eggs. If you’ve been following my instagram account for even 48 hours, you have also likely realized that eggs are a staple in my diet. Poached, scrambled, over-medium, hard-boiled - you name it. To me, adding an egg to a salad, (chickpea) pasta, or toast makes a meal far more delicious and satisfying than without one... or two.

You may have also noticed that I always eat the whole egg; yep, whites plus yolk. Come to think of it, there’s not even one single post of an egg white on my feed. Weird, because the egg yolk contains all of the unhealthy fats, cholesterol, and everything I should avoid, right??

Contrary to popular belief, that's totally false.

The yolk is filled with important fat soluble vitamins (vitamins A, D, E and K. Yes, it is a good source of vitamin D), water soluble B vitamins, antioxidants (hellooo glutathione), and healthy omega-3 fatty acids. Plus it’s rich in minerals like zinc, calcium, and phosphorus. Not to mention it provides excellent flavor and makes you actually feel satiated after your meal, which is sort of the point of eating. After all, you don’t want to still be hungry after you eat a meal, right? (Fine, the bit about excellent flavor is subjective, but personally I think egg whites are tasteless and totally unsatisfying). If egg whites are your preference, I can't make you like something you simply don't. Just be careful if you buy them from the carton. They may contain artificial ingredients and additives that you’d otherwise want to avoid.

Now, I eat the whole egg and there’s no two ways about it for me, but I have to admit that I’m a total egg snob. I don’t just eat any whole egg. My eggs are pasture-raised, organic, cage-free, and sometimes with “omega-3’s.” But what does this all really mean? With so much terminology and nutrition buzzwords that saturate food labels, it’s hard to decipher the (often deceitful) linguistics of food marketing.

So let’s take the opportunity to do some decoding. These are terms commonly found on egg cartons that can confuse any label detective. 

1. “Pasture-raised” or “Pastured” is ideal. It means the chickens were able to roam outside, as they pleased, and eat what they wanted (bugs, dirt, insects, yum!), as they pleased. These chickens aren’t cooped up and stressed out in tiny cages all their lives, meaning they’re producing (hopefully) happy eggs :)

2. “Free range” or “cage-free” are basically interchangeable terms that mean the chickens have access to some outdoor space and don't live in tiny cages all their lives. It doesn’t specify how much outdoor space or how often they’re outdoors. It also has nothing to do with what the chickens are actually fed.

3. “Antibiotic free” is a good thing. It means the chickens are not given antibiotics. But again, it doesn’t imply anything about their living conditions.

4. “Natural” means “minimally processed.” Which basically doesn’t mean anything. 

5. “Fresh” is also pretty meaningless. 

6. “Hormone-free” sounds like it should be meaningful, but it’s actually illegal to administer hormones to laying hens. So it doesn't hold much weight either. 

7. “Omega-3 eggs” are a good thing! It means the chickens are fed flax seeds, which are rich sources of omega-3s.

8. “Organic” eggs are a good thing. It means that whatever the chickens are being fed are free of pesticides or synthetic fertilizers. And that the chickens are not treated with antibiotics (or hormones, which again, are illegal). 

9. “Vegetarian fed” basically means that the chickens weren’t eating other chickens. While that is a good thing, it’s important to note that chickens are NOT vegetarians by nature! Chickens in the outdoors love eating whatever is in the dirt - worms, bugs, etc. Worms are obviously not vegetarian.

10. “Egg color” though not a term, egg color corresponds to the breed of hen that laid it. It does not reflect nutrition quality or taste.

Hopefully this helps you understand what is meaningful and what is bogus on an egg carton. While the best quality eggs are certainly slightly pricier than conventional, treated eggs, in my book the extra few dollars are definitely worth it. 

Why We Make Bad (Diet) Choices When We're Tired

Anyone else notice the (serious) connection between a bad night sleep and poor dietary choices? Simply put, lack of sleep = deep exhaustion = give me junk food = can't stop eating. I know you know what I'm talking about. 

I feel that many of us are so focused on eating healthy and making good dietary choices, that we forget just how important it is to get enough shuteye. In reality, sleep is a major factor in the health equation and may even dictate what we crave, when we eat, and how much we eat. I decided to bring in the sleep experts from the Tuck Sleep Foundation - a community dedicated to improving sleep hygiene, health, and wellness - to give us a bit more info about the sleep-hunger connection. Here's what they have to say: 

Why We Crave Junk Food When We're Sleep Deprived

Sleep deprivation can increase cravings for junk food and binges. It's how you end up in a drive-thru lane late at night, or crave donuts in the morning after a long night.

When you don't get enough sleep, it's especially tempting to binge on junk food. Your impulse control is weakened, and production of the hormones that control feelings of hunger and satiation are altered.

When you're sleep deprived, it's tough to get through everyday life, much less stick to good nutrition habits. But with better sleep, you can adopt a more healthy lifestyle and support yourself as you eat well.

What Sleep Deprivation Does to Hunger Hormones

Sleep deprivation alters the production of hormones that affect hunger and satiation. This can trick your hunger cues and make you feel as if you need to eat more even when you're full.

When you're well rested, your hunger hormones are well regulated and effectively tell your body when you're full, when you should eat, and when you should stop eating. But when you don't get enough sleep, production of these hormones is not regulated properly, and can send cues that encourage overeating and poor food choices.

Ghrelin is the hunger hormone. It's responsible for telling your brain when you're hungry and should eat.

Leptin is the satiety hormone. This hormone tells your brain when you're full and should stop eating.

When you're sleep deprived, production of ghrelin and leptin is unbalanced, with a decrease in leptin production and an increase in ghrelin production. That means your hormones are sending signals to your brain that you are more hungry and less full, which can make you eat more than you should -- maybe even hungry and tired enough to eat junk food you know it's best to avoid.

Sleep and Self Control

While your hormones are sending confusing signals to your brain, your self control is weakened, making it difficult for you to resist junk food cravings when you're sleep deprived.

Sleep deprivation reduces your self control, influencing junk food cravings and poor nutritional choices. And you're less likely to feel energized enough to exercise, so you may not work off extra calories, either.

People who are sleep deprived often struggle with self control, and are more likely to:

• Eat bigger portions

• Give into cravings for foods rich in fats and carbohydrates

• Snack late at night

• Consume more calories overall

• Drink less water

• Consume more carbohydrates and high carb snacks

How to Sleep and Eat Well

When you sleep well, you're better prepared to make good nutritional choices. Your hunger hormones are appropriately regulated so you get the right cues when you're hungry or full, and your self control is stronger, so you're more able to resist the temptation of junk food cravings.

You can improve the quality and quantity of your sleep to support good eating habits with these tips:

• Make sleep a priority. You probably have a lot of demands on your time, making it tempting to sleep less and do more. But sleep is the most important thing you can do at night, because it prepares you for a better tomorrow. Plan your schedule so that you have at least eight hours to rest each night, as the average adult needs seven to seven and a half hours of sleep, plus time to fall asleep and wake up.

• Create a healthy sleep environment. It's not just the quantity, but quality, of sleep that matters. Eight hours of tossing and turning isn't restful enough to support healthy habits. Make sure your bedroom is a comfortable place to sleep, keeping it dark, cool, and quiet. Choose a mattress that fits your needs for comfort and support.

• Maintain healthy sleep habits. Good sleep habits can improve the quality of your sleep as well. Create a regular bedtime schedule, and follow a consistent bedtime routine that will help you feel sleepy and fall asleep more quickly when it's your usual time to go to bed. Take care to avoid habits that can interfere with healthy sleep, such as consuming caffeine or alcohol late at night, eating a heavy meal before bed, or exercising in the hours just before you go to sleep.

• Don't stress about missteps. If you struggle to sleep well for a few nights here and there, don't be discouraged. One night isn't enough to make you completely fall off the wagon of healthy sleep. Focus on maintaining healthy sleep habits overall and staying as consistent as possible, even if you slip up now and then.

Chocolate Chip Oatmeal PB Cookie Balls

I meannnn if the title of this recipe isn't enough to excite you, I'm not sure what will. These cookie balls are delicious, chocolatey-peanut butter dream balls, that make me feel good about eating dessert - and I hope they do the same for you! Feel free to follow the ingredients/directions here, or if you prefer that they look more like cookies than "cookie balls," add about 1/4 teaspoon baking powder to the batter so they rise. Note: this recipe makes 6 cookies, so if you want to make a big batch be sure to double (or triple) the ingredients. ENJOY! 

Ingredients (makes 6 balls):

• 1 egg, organic & cage-free
• 1 cup plain, rolled oats
• 3 tablespoons maple syrup (honey works too!)
• 2 (generous) tablespoons organic peanut butter 
• 1 teaspoon vanilla extract
• Dark chocolate chips (for topping)

Directions:

1. Preheat oven to 350F. 
2. Crack egg in medium bowl and whisk. Add oatmeal and mix together, so the oatmeal egg combo becomes uniform. Then mix in the remaining ingredients except for the chocolate chips.
3. Once batter is uniformly mixed, roll about 6 1" balls and place on parchment paper over baking sheet. Then add dark chocolate chips individually (~3-4 per ball). Bake for 10 minutes. 
4. Enjoy! 

Discussing Dairy & Why I Love Muuna

Dairy. Adjective. 1. Containing or made from milk.

In my opinion that definition should read “most controversial class of foods EVER.” While some people live by the motto “cheese on everything,” others wince at the very sound of the word. So let’s take the opportunity to scratch the surface of dairy controversy…

Let’s cut to it: Is dairy really the devil?

The answer is NO! In fact, dairy products can be super nutritious! Milk is high in calcium, vitamin D, vitamin A, B vitamins, potassium, and phosphorus. Calcium and phosphorus are vital for bone health, and dairy happens to be one of the best sources of them. Dairy can really be a great low-calorie, high protein meal or snack. But of course, as anything else, you have to be wise about the dairy products you choose to consume.

One of my all-time favorite dairy products (if you haven’t already caught on) is Muuna cottage cheese. I love this brand especially because 1) their products are DELICIOUSLY creamy, without being high in fat and 2) I trust the ingredients. I always keep a container of their plain cottage cheese in my fridge so I can easily spread over a whole grain toast or fiber crackers and top it with drizzled honey or homemade fruit compote. I’ll also use it as a healthy ingredient for a larger meal, like my cottage mac & cheese.

I especially love their individual cottage cheese cups available in eight creamy flavors. At 5.3 ounces they are perfect for portion control and they’re an easy snack for when you’re on-the-go. Yes, I said on-the-go! Throw it into your bag with a spoon, and it enjoy it on your way to work, when you get to work, or wherever your destination may be! The individual cups come in several different fresh fruit-on-the-bottom flavors, so I don’t have to worry about topping it with homemade compote. I’m especially excited about their new Vanilla, Raspberry, and Black Cherry flavors!

Let’s take a closer look at the Muuna nutrition label

Each individual cup has between 15 and 19 grams of protein, which is super important! Protein helps us actually feel full when we eat meals or snacks. Each 5.3 oz cup has only 9 grams of sugar (less than your average Greek yogurt!) and 130 calories or less. Yes, that includes the fruit flavors too! Oh, and Muuna uses ZERO artificial flavors, colors, or sweeteners. Basically, all you need to know is that it’s totally Tovita-approved.

What about lactose intolerance?

As we get older, many of us lose that lactase enzyme that normally breaks down lactose, the naturally occurring sugar in milk. If you are one of those people who can’t digest dairy, you do have to be careful with the foods you choose to fuel your body. As with any food allergy or intolerance, if you have it, you have to honor it. The good news is that certain dairy products like cottage cheese or hard cheeses (parmesan, swiss) have less lactose than milk or creamier cheeses, meaning many people who are typically lactose intolerant can still enjoy these products.

My advice?

If cottage cheese is your thing, I’ve just introduced you to your new favorite brand (you’re welcome). If you’re skeptical, give it a try. It might be best to start with a familiar flavor like vanilla, or a sweeter fruit flavor that you already love.

Some of my favorite ways to eat it are:

• With oatmeal, for protein and flavor

• With sliced apples and cinnamon, for a filling snack

• On top of whole grain crackers

• Plain! It tastes delicious on its own and has enough protein to stand alone

Spaghetti Squash Pancakes

When I make spaghetti squash, I tend to make it in excess. Anyone with me? It's one of those foods that I like to store in containers in my fridge so I can make meals from it all week long. So, in my most recent spaghetti squashscapade, I decided to try spaghetti squash pancakes. Full disclosure: this recipe was total trial and error, and oddly enough, there was less error than expected (rarely ever happens that way). It turned out to be delicious! The texture and consistency were exactly what I would have hoped for - hearty and wholesome! (even though I was just secretly praying they wouldn't fall apart in the pan). Needless to say I LOVE this breakfast and recommend anyone who wants to healthify pancakes to give it a try! Here's how to do it:

Ingredients (serves 2): 

1. Contents of 1 medium spaghetti squash (yes, this means already cooked) 
2. 1 organic, cafe-free egg
3. 3/4 cup plain oats 
4. 1 teaspoon vanilla exract
5. 1 teaspoon cinnamon 
6. Optional for topping: banana, pomegranates, vanilla yogurt, maple syrup 

Directions: 

1.  In a medium bowl, mix together egg, vanilla, and cinnamon, until mixture appears uniform. 
2. Next, add about 2 cups cooked spaghetti squash into the bowl with the egg mix. Using a spoon or your (clean) hands, carefully mix together so that the squash is covered in egg. 
3. Add in the oatmeal and continue to carefully mix, as you do not want to lose the spaghetti shape. 
4. Set medium nonstick pan to medium heat and use about 1 generous tablespoon worth of squash "batter" per pancake. Flip with a spatula after ~45 seconds to prevent burning. 
5. Feel free to top it with any of the above toppings, or use your personal favorites! I used caramelized bananas, pomegranate seeds, Greek yogurt, and a touch of maple syrup! 

Baby Kale Chips

The people have (insta) voted and I have listened. 

I have attempted kale chips in the past and I've often had trouble getting that crunchy consistency without burning them to a crisp, so I was super excited when these were perfectly crispy and still green! This recipe uses olive oil spray (vs. olive oil from the bottle), which I think is important for getting an even distribution without weighing the chips down. I will admit that these are best when they're eaten day of. In other words, don't make them today for your dinner party this weekend. (Also maybe come up with a better menu for your dinner party). Anyway, recipe is here, I hope you enjoy!! 

Ingredients:

1. Fresh, Baby Kale
2. 1/4 Cup Sunflower Seeds
3. Kosher Salt 
4. 1 Tablespoon Nutritional Yeast 
5. Extra Virgin Olive Oil Spray 

Directions:

1. Preheat oven to 375 degrees F. 
2. Spray baking sheet with light coat of olive oil spray to prevent kale from sticking to sheet. Evenly distribute kale on baking sheet. Top with sunflower seeds and another spray (or two) of olive oil. You just want them to be lightly coated. Lightly salt them if they desired. 
3. Bake for ~15-18 minutes. They will shrink in size (don't be alarmed!) but take them out before they turn brown/black. 
4. Remove from tray and sprinkle nutritional yeast. 
5. Enjoy! 

Healthy Holiday Gift Guide

The holidays are right around the corner and if you’re like me and do most things last-minute, you probably still have some gifts to buy. So I’m going to cut to the chase and get to my favorite gifts for your health-conscious friend or family member. Obviously my FAVORITE suggestion is gifting a package of Tovita Nutrition counseling sessions (email info@tovitanutrition.com if interested!) but if that’s not what you had in mind, keep reading.

Nutribullet: Perfect for the person who loves smoothies and spends too much money on fancy smoothies from juice bars. For a one-time free of about $60 you can make your own smoothies that don’t eat away at your wallet. Also perfect for the person who has limited counter space.

Spiralizer: Because everyone loves to pretend that their vegetables are noodles. For $30 your friend or family member can replace pasta with squash and zucchini for a lifetime. This a great gift (and so much fun to use) that I can guarantee will be appreciated.

Egg Poacher: Poaching eggs is so much fun (and impressive!) when you do it the right way, but so upsetting when you go through a carton of eggs only to be left with a yolky mess. For $30 you can be an egg poaching pro with this egg poacher. Easy to use, easy to clean!

Thrive Market Membership: For an annual fee of $60 you can have unlimited access to discounted, organic groceries. Plus, you get 20% off your first 3 orders. If you know someone who is burning through their savings account for organic flax seeds, this is the gift for them.

PANATEA matcha set: Ultimate gift for the tea drinker and matcha lover. For $69 this set comes with a glass bowl, matcha whisk, scooper, and a tin of ceremonial grade matcha. Remember to use the code TOVITA15 at checkout for a 15% discount.

Cook Beautiful: Athena Calderone, the woman behind @eyeswoon is a fantastic cook and prepares beautiful, healthy meals. For $20 on amazon, this book is perfect for your friend or family member who loves to cook and who will appreciate some inspiration.

Slow Cooker: There are so many sizes and variations of slow cookers, but this gift is a game changer for anyone who likes to cook, or who wants to cook but doesn’t have the time. You simply set the timer for however long you're recipe calls for and it will turn off on its own. This means you don’t have to be home while it’s cooking, which is pretty major.

Morgan Lane Eye Mask: Sleep is super important for our health, and many of us don’t get enough of it. I love these adorable eye masks from Morgan Lane. They’re about $100, but totally worth it for the person who will wear this to death, and who appreciates looking chic even while asleep! They’re 100% silk, super soft, and really beautiful. Oh, and great for the person who’s constantly traveling.

Butternut Squash Pasta

'Tis the season to celebrate all things squash! Spaghetti squash, butternut quash, acorn squash.. you name it. While spaghetti and acorn squash will have their moments on this blog, tonight we're talking strictly BUTTERNUT - and specifically butternut squash pasta. 

This dish combines naturally sweet and savory flavors - and I promise it's barely time consuming with my shortcuts (ie. you can use butternut squash puree if you don't have the time to dice and bake). While you can use whatever pasta you prefer, I recommend using chickpea pasta (ie. Banza) or red lentil pasta. Both of these are delicious high protein, high fiber pasta options. 

Ingredients (serves 2):

• 2 cups pasta, dry (chickpea pasta or red lentil pasta)
• 1 can organic butternut squash puree (I used Trader Joe's brand)
• 1/2 white onion, diced 
• 1/2 cup Parmesan cheese, shredded 
• 2 teaspoons thyme, dried 
• 1/2 teaspoon kosher salt
• 1/2 teaspoon garlic powder 
• Pepper, to taste 

Directions:

1. On one stove top, begin to cook pasta according to directions on box.
2. On another stove top, caramelize onions on medium heat until they begin to brown. While onions are cooking, put butternut squash puree and spices in blender. Once onions are cooked, add them to blender and blend on high for about 30 seconds or until ingredients appear uniform. 
3. Once pasta is cooked, drain water and place pasta in bowl. While pasta is still hot, add Parmesan cheese and mix together. Allow cheese to melt into hot pasta. 
4. Top pasta with blended butternut squash sauce. May top with additional thyme for aesthetic. 
5. Enjoy! 

Cottage Cheese & Oatmeal Pancakes

This is HANDS DOWN my new favorite breakfast! Imagine eating a short stack and NOT feeling an ounce of guilt!? That's what this dish is all about. It's made with just cottage cheese, cage-free eggs, plain oats, vanilla extract, cinnamon, and a ripe banana. I decided to post it on a Friday to give you all the chance to get these ingredients so you can make this over the weekend :) 

Ingredients (serves 2):

• 1/2 cup plain cottage cheese (I used Muuna)
• 1/2 cup plain oats (I used McCann's)
• 2 whole organic, cage-free eggs 
• 1 whole banana (divided in half)
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon 

Directions:

1. Crack 2 eggs into medium bowl and add cottage cheese, cinnamon, vanilla, and oats. Mix ingredients together until batter appears uniform. 
2. Cut banana in half horizontally. Now cut that half of the banana into small pieces and cook over the stove on medium heat for about 2 minutes, until banana appears caramelized. Add caramelized banana half to the batter and mix again. 
3. Use a non-stick pan to cook pancakes over medium heat. Use about 1.5 tablespoon of batter per pancake to make a short stack. 
4. Once pancakes are cooked, caramelize the other half of the banana by cutting it into horizontal pieces and cooking over medium heat, until both sides are browned. 
5. ENJOY! **feel free to add toppings like maple syrup (2 tablespoons), fruit, coconut flakes, or whatever toppings you like!** 

Carrot Chips

With Thanksgiving creeping up this week, many clients have asked about strategies to avoid overeating at this massive annual meal - which historically sends us deep into a food coma that may last through the weekend. (Only half exaggerating).

A common trend I can't help but notice is that people tend to fill up on the hor d'oeuvres before the meal even starts! I'm talking serious amounts of cheese and crackers, crudites dipped in creamy dressings, and handfuls of chips dipped in anything that looks remotely like dip. AND all of this pre-dinner snacking doesn't necessarily mean that anyone is eating less during the actual meal! (ps: I'm completely guilty of this too). 

I don't expect anyone to entirely refrain from the holiday appetizers, so I'm providing a healthy carrot chip recipe to give you something to crunch on while the Turkey's being carved. This recipe contains 4 simple ingredients, and you won't have to feel guilty about overdoing it. Note: these carrot chips are delicious when served with a Greek-yogurt based dip. 

Ingredients:

1. 1 bag sliced carrots (you can buy the pre-sliced, or slice into thin, round pieces)
2. 1 tablespoon extra virgin olive oil
3. Thyme (to taste - I recommend heavy on the thyme!)
4. 1/4 teaspoon kosher salt 

Directions:

1. Preheat oven to 375 degrees F. 
2. Lay carrot slices flat in baking tin and drizzle olive oil on top. Sprinkle salt and thyme, to taste. Note: may add other spices of choice if desired.
3. Bake for ~40 minutes. May serve warm. 

Pumpkin Pie Pudding

One of the reasons (among MANY) I look forward to Thanksgiving is for the pumpkin pie. Well, and the apple pie. I wish I was kidding, but my uncle makes the most delicious pies using fresh fruit from his garden and I can confidently say it's my favorite part of the meal. (Already regretting putting that in writing). 

It's in my DNA to attempt to healthify all of the otherwise unhealthy food that I love - and pumpkin pie is no exception. This pumpkin pie pudding retains the sweet pumpkin and cinnamon taste of homemade pie, without the guilt (or massive stomach ache) that typically follows a pie overdose. PS: pre-topping, this recipe is gluten-free (GF), dairy free (DF), and made with only deliciously healthy ingredients. If you follow a GF or DF diet, be careful in selecting a topping. 

Ingredients (serves 2):

• 1 can organic pumpkin puree 
• 1/2 block organic, silky tofu 
• 1 teaspoon vanilla extract
• 1 teaspoon pumpkin pie spice (or mix of cinnamon & nutmeg)
• 1/4 teaspoon kosher salt 
• 3 tablespoons organic maple syrup 
• Optional topping: organic whipped cream, or crumbled graham crackers 

Directions:

1. Combine all ingredients in blender. Blend on high for about 20 seconds, or until mixture appears thick and uniform. 
2. Pour into jar (or bowl) and refrigerate for at least 6 hours (overnight is best). 
3. Before you enjoy, feel free to top with whipped cream or crumbled graham crackers (make sure GF if you follow GF diet!) 

Whole Grain French Toast (& Autumn-Seasonal Topping)

I've really been taking advantage of my favorite fall flavors and seasonal produce this year. Seriously - the stash of apples and pears that I keep in my kitchen could feel a small army. As the autumn air continues to cool (I just broke out my Fall coat last week which was bittersweet) I find that I crave comfort food. So naturally, I like to experiment and attempt to  healthify my favorite foods - especially as I'm unable to spend as much time outdoors. 

So this recipe is essentially the product of spending more time indoors and using up my stash of produce. But either way, this whole grain french toast + topping is a must try! I used Muuna cottage 2% plain cottage cheese for a creamier flavor and a boost of protein. Oh, and the sweet baked apples and pears speak for themselves! 

Ingredients (serves 4):

• 4 slices of 14 grain (or whole grain) bread
• 4 whole, organic eggs
• 1 cup plain, 2% muuna
• 1 teaspoon vanilla extract
• ½ teaspoon cinnamon
• ¼ cup maple syrup

For topping:

• 2 bosc pears, halved and center scooped
• 2 macintosh apples, cut into wedges
• ¼ cup raisins
• Optional: add 1 teaspoon of granola, or handful of your favorite nuts

Directions:

1. Crack 4 eggs in large bowl and whisk together, so that mixture appears uniformly yellow. Add vanilla extract and cinnamon and mix contents again.
2. Soak slices of bread in egg mixture until both sides appear evenly soaked. Note: you may soak one slice at a time or all together if bowl is large enough.
3. Use non-stick pan and turn stove on medium-low heat. Place soaked bread on pan and cook until eggs appear to be cooked into bread (they should not be runny).
4. Place cooked french toast on plate. You may serve all together, or individually. Top French toast with Muuna according to preference.
5. Add baked fruit topping according to preference. Enjoy!

Healthy Krispies

Who doesn't love a rice krispie treat!? Especially around Halloween when all unhealthy eating feels (falsely) justified. Only problem is that these sweet little squares are loaded with far more junk than just sugar and butter. Corn syrup, high fructose corn syrup, gelatin (which, by the way, comes primarily from boiled pigskins), and artificial coloring are common ingredients in these tasty treats. 

So naturally, I did some experimenting in my kitchen to create the ultimate formula for a healthified rice krispie treat. Low and behold, here is what I came up with. This recipe uses peanut butter - though feel free to substitute with almond butter or your favorite nut butter - and is completely marshmallow-less. That's right, this recipe is pigskin free! And I promise, it still tastes like dessert. Check it out and let me know what you think :) 

Ingredients (serves ~10-12):

• 6 cups rice krispie cereal (or whole grain cereal of choice)
• 1 cup maple syrup (or brown rice syrup) 
• 2/3 cup creamy peanut butter (make sure it's not refrigerated as you want it to be oily and easy to mix)
• 2 tablespoons coconut oil
• 1 tablespoon pure vanilla extract 
• 1 teaspoon kosher salt 
• optional for topping: 

1. 3 cups of raspberries (frozen or fresh)
2. Dark chocolate for a drizzle 

Directions: 

1. Line a circular pan (or 8x8 in baking dish) with cooking spray or parchment paper and set aside.
2. Turn stove to medium-low heat, and using medium saucepan combine peanut butter, coconut oil, maple syrup, vanilla extract, and kosher salt. Use a spoon to mix ingredients, so that they become a uniform, cremay mixture and melt together. 
3. Turn off the heat and add in the rice krispies. Mix together until cereal is fully coated in mixture. 
4. Transfer mixture from saucepan to cooking tin and pack krispies firmly together. Set aside to cool for ~30 mins. 

Topping:

1. Turn stove to medium heat and place raspberries in pot (no need to add water or oil). Simply allow raspberries to cook for about 6-8  minutes, until they appear to have a thicker, spreadable consistency. Note: if you're using frozen raspberries, the cook time may be closer to 10 minutes. 
2. Once cooked, transfer contents to smaller bowl and allow to cool. You may place in refrigerator to expedite cooling process. 

Finishing Touches:

1. Once krispie has cooled, turn tin upside down with serving plate underneath, so that the entire krispy falls onto the plate. 
2. Using a spoon (regular tablespoon is fine) spread raspberry topping over treat, as if it were a cake. It is easiest to start from the center and spread outward in a circular motion, using the back of the spoon. 
3. Depending on whether you use a circular or rectangular tin, feel free to cut into cake-like triangles or squares. 
4. Enjoy! 

Cottage Mac n' Cheese

Mac n' cheese is one of my favorite childhood foods. And adulthood foods. I mean I don't really have to sell anyone on mac n' cheese - I think a universal consensus exists that buttery and cheesy warm noodles are delicious. BUT, knowing how unhealthy traditional mac n' cheese actually is, makes it fall on my forbidden foods list. I'm talking like, top 5.

The silver lining is that as a dietitian, one of my favorite pastimes is experimenting with food and creating innovative, healthy ways to enjoy the otherwise unhealthy foods many of us grew up with.

Here, I used chickpea pasta instead of traditional elbows made from refined white flour. Chickpea noodles are loaded with fiber and protein, while white noodles have little, if any. I also added muuna 2% plain cottage cheese for extra protein, flavor, and creaminess. This recipe calls for zero butter or artificial flavorings. In other words, this dish has lots of fiber and protein, and you can confidently prepare it without feeling an ounce of guilt! 

Ingredients (serves 4):

• 1 box elbow Chickpea pasta (I used Banza)
• ½ cup 2% plain Muuna cottage cheese
• 1 cup shredded sharp cheddar cheese (note: set aside ~¼ cup to sprinkle on top before baking)
• ¼ cup shredded Parmesan cheese
• 1 teaspoon garlic powder
• ½ teaspoon salt

*Note: for those of you who like it extra cheesy, feel free to double the sharp cheddar to 2 cups total. 

Directions:

1. Preheat oven to 350F.
2. Cook chickpea pasta according to instructions on box. Once cooked, be sure water is completely drained.
3. While cooked pasta is still hot, add cheddar, parmesan, Muuna cottage cheese, garlic powder, and salt, and mix ingredients together until they appear uniform. Remember to set aside ~¼ cup cheese to sprinkle on top before baking.
4. Transfer pasta and cheese mixture to baking pan. You may sprinkle the remainder of the cheese on top. Bake for ~10 minutes, or until cheese appears melted.
5. Serve and enjoy!

Jack-O-Lantern Stuffed Peppers

Does anyone else feel scared that Halloween is right around the corner!? After all, Halloween means so. much. candy. everywhere. For some of us, Halloween has transformed from an exciting childhood day of dress-up to the ultimate day of adulting, which tests our willpower and challenges our ability to avoid temptation. The good news is that it doesn’t have to be this way! Rather than focusing on what you can’t, or shouldn’t have, let’s talk about the things you can have!

This is an adorable yet delicious recipe that allows you to eat healthy and partake in the festivities. For those of you who find it difficult to carve into a pumpkin (guilty), this is about to be your new Halloween favorite. Serve this at your haunted-house-themed dinner party, or surprise your friends if you’re a guest. If you have kids, let them to help you make this for dinner. Regardless of age, this recipe is a guaranteed crowd pleaser.

Ingredients (serves ~8):

• 8 whole orange peppers (may use 4 orange, 4 green)
• 3/4 box of light quinoa 
• 2 lbs grass-fed 85% lean, 15% fat ground beef 
• 4 cloves garlic, crushed and diced
• 1 medium white, sweet onion
• 1, 4 oz container shredded Parmesan cheese
• 2 teaspoons garlic powder
• 2 teaspoons salt 
• Pepper, to taste
• Optional: sriracha sauce, to taste

Directions:

1. Wash peppers and cut tops off - but do not discard. Cut jack-o-lantern-like faces into them, as depicted in photo above. Set aside on baking tray.
2. Prepare quinoa according to instructions on box. Set cooked quinoa aside in large bowl.
3. Turn stove on medium-low heat. Using non stick pan, add 2 of the crushed garlic cloves and ½ of the diced onion and allow to saute.
4. While onions and garlic are browning, mix ground beef, remaining raw onions and garlic together in medium bowl. Then add 1 teaspoon garlic powder and 1 teaspoon salt. Continue to knead with your hands until all is mixed.
5. Add ground beef to pan on stove, with sauteed garlic and onions. Use a spatula to separate and to prevent ground beef from sticking to pan. While cooking, sprinkle remaining teaspoon of salt and garlic powder. If you prefer a spicier dish, add pepper and sriracha, according to taste.
6. Once ground beef appears cooked, remove from stove and add to bowl of quinoa. Mix quinoa and ground beef together. May add more spices or sriracha, according to taste.
7. Stuff insides of jack-o-lantern peppers with quinoa/ground beef mix. Top each pepper with approximately a tablespoon of parmesan cheese.
8. Preheat oven to 350F.
9. Place stuffed peppers in oven for about 12 minutes, until cheese is melted and peppers appear baked yet maintain shape.
10. Serve and enjoy!

Southwest Quinoa Salad

This recipe is one of my all-time favorites, partially because it's completely fool proof, but mostly because it's so delicious. Bonus: it's packed with fiber and protein and serves as a standalone meal, or as a side dish to a larger meal. I like to make a big portion of this in the beginning of the week and keep it on-hand in the fridge all week long. Note: if you want to make a larger portion, just double (or triple) the ingredients below. 

Ingredients (serves 2-3):

• 1 cup quinoa, dry
• 3/4 cup organic canned black beans
• 3/4 cup organic canned corn 
• 1 cup grape tomatoes, halved 
• 1/2 cup feta cheese, crumbled 
• 2 whole, organic eggs 
• 2 limes, for juice 
• chili lime seasoning, to taste
• smoked paprika, to taste 
• sriracha sauce, if desired 

Directions:

1. Cook quinoa according to instructions on box. Once cooked, set aside in bowl to cool. 
2. Combine quinoa, tomatoes, corn, feta and black beans together in bowl. Add paprika and chili lime seasoning, according to desired taste. Squeeze juice of 2 limes. Mix ingredients together until contents appear evenly distributed. 
3. You may poach, fry, or scramble egg to top quinoa salad. Note: Add egg right before serving. 

Spice Up Your Eggs

Breakfast foods are my absolute favorite. I love breakfast for breakfast... and I also love breakfast for dinner. Especially when I've had a long day at work and I have about 5 minutes of dinner prep in me, at best. As a dietitian, maximizing the nutrition in my meals is always a priority - and it just so happens that nutrients and flavor go hand-in-hand when it comes to my scrambles. I'm big on adding spices to eggs because 1) they provide a ton of flavor, and 2) spices are super high in antioxidants - that substance that combats otherwise harmful free-radicals. I urge you to try my recipe for spicing up your scrambles, regardless of what meal you make it for.  PS: feel free to get creative! If there is a spice that you love not listed below, modify my recipe and make it your own! 

Ingredients (serves 1):

• 2 whole eggs, organic, cage-free
• 2 tablespoons feta cheese 
• dash of soy milk (or almond if you prefer)
• 1/2 teaspoon turmeric 
• generous pour of garlic powder
• 1/2 teaspoon of thyme 
• may top with sriracha 

Directions:

1. Crack 2 eggs in bowl and whisk so that egg yolks break and mixture appears uniform and yellow. Add dash of soy milk and mix again.
2. Add spices to egg mixture and mix again.
3. Use nonstick pan and turn heat to medium. Add feta cheese to skillet. Scramble eggs until they are cooked to your liking.
4. May garnish with more thyme or spices, as desired.